POINT FORM BOOKS
Boost Your Metabolism For Weight Loss and Overall Health A Special Report 3/1/2013
Presented by Alan Stransman A safe, natural program to increase metabolism for weight loss and improved overall health.
DISCLAIMER AND LEGAL NOTICES The information presented within this digital publication solely and fully represents the views of the author as of the date of publication. Any slight to, or potential misrepresentation of any peoples or companies is entirely unintentional. As a result of changing information, conditions or contexts, the author reserves the right to alter content with impunity. This publication is not intended in any way as a substitute for medical, psychological or psychiatric advice or recommendations. You should always consult with your doctor or other qualified professionals regarding any known or suspected medical or mental conditions or illnesses, as well as before engaging in any form of exercise or making any changes to your dietary practices. Always consult with a doctor prior to beginning any new medical regimen, including changing or introducing medications, supplements, or other therapeutic procedures. As this digital book is not intended as a substitute for professional medical advice or recommendations, the author and the author‟s resellers and affiliates assume no responsibility for any outcomes or effects on the reader‟s well-being or health. Always consult with a medical professional if you are or think you may be experiencing any sort of health condition, disorder or disease. This publication is intended for informational purposes only and the author does not accept any responsibility for any sort of liability, including injury, stress, strain, debilitation or financial loss, resulting from the use of this information. This information is not presented by a medical professional and is intended for educational and informational purposes only. Always seek the advice of your physician or other qualified health care providers with respect to any questions you may have regarding a medical condition. Never ignore professional medical advice or delay in seeking it because of something you have read or heard. While every attempt has been made to verify the information contained herein, the author and the author‟s resellers and affiliates cannot assume any responsibility for errors, inaccuracies, or omissions.
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Table of Contents Foreword ................................................................................................. 4 Chapter 1: What Is Metabolism? .......................................................... 6 Chapter Two: The Benefits of Boosting Your Metabolism .............. 11 Chapter Three: The Right Mindset to Boost Your Metabolism ...... 13 Chapter Four: The Metabolism-Boosting Program Overview ....... 15 Chapter Five: Exercise “Smart” Not Hard ........................................ 17 Chapter Six: Eating Right.................................................................... 37 Chapter 7: Reducing Stress ................................................................. 52 Chapter 8: Recap of the Metabolism-Boosting Program .................. 61
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Foreword This ebook is entitled, “Boost Your Metabolism for Weight Loss and Overall Health”, but it could just have easily been entitled, “Lose Weight and Improve Your Overall Health by Boosting Your Metabolism”. The point of this statement is to acknowledge that any discussion of increasing your metabolism is invariably linked to the concept of weight loss. Very simply, most people who are interested in increasing their metabolism have the goal of losing weight, and see boosting their metabolism as a means of achieving that goal. There is a very logical reason for this: metabolism is the process by which your body converts calories into energy. If your metabolic rate increases, you burn calories more efficiently. Hence, you can either consume more calories than normal without gaining weight or you can consume the same number of calories as normal and lose weight. There are many strategies for weight loss, and increasing the rate at which your body burns calories is certainly one of them. However, weight loss is only one of the benefits of boosting your metabolism. There are a number of other important benefits, as well, which will be discussed in this report. But, as we stated at the outset, in all likelihood, if you are reading this report, it is because you have the goal of losing weight and you recognize that boosting your metabolism safely and naturally is a much better way to achieve that goal than by some form of self-deprivation and/or fad dieting. This report presents a program for increasing metabolism safely and naturally based upon four pillars: 1) strength and resistance training 2) interval training 3) “eating right” and 4) reducing stress. While the program is simple in terms of its _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 4
component parts, it requires effort, discipline and commitment if the desired results are to be achieved. This program is about changing the way your body processes fuel for the long term. It is not about achieving results quickly and then seeing those results reverse as soon as you stop following the program. In fact, you will have the best chance of success if you think of this report as laying out a strategy for weight loss and improved overall health through permanent changes in the way you exercise, eat and deal with stress, as opposed to a program which has a beginning, middle and end. Ideally, the lifestyle changes you make should last a lifetime. As stated above, the pillars of a safe and natural approach to boosting your metabolism are to add muscle mass, interval train, eat the “right” foods at the “right” time (and to eliminate the wrong foods) and to reduce stress. Within each of those categories, there are many options, and whenever possible, this report will recommend resources that can assist you in your journey. If you have tried other means of increasing your metabolism – and of losing weight – and have not achieved the desired results, you will likely find the information in this report unlike anything you have encountered before. If you have never tried to boost your metabolism before, you should find this report simple and straightforward, which, as we have suggested earlier, is not to be construed as requiring little effort. Follow the recommendations in this report and you should begin to see results within a couple of weeks. Incorporate the recommendations in this report into your lifestyle, and you will be well on your way to a new and improved you. _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 5
Chapter 1: What Is Metabolism? Metabolism, in its most basic sense, is the process whereby your body converts calories from the food you eat into energy. It is a series of chemical reactions that give your body the energy to do what it needs to do to keep functioning – and, consequently, for you to continue living. Without metabolism – which is to say, without converting the calories you consume into energy - you would not be able to move or think. Metabolism provides energy for your body, and for your individual organs, to function efficiently. To better understand the vital importance of metabolism, think of it this way: if your heart stops beating, you die. Likewise, if your metabolism stops, you die – because without metabolism, you would not have the energy to breathe, or for your heart to beat! How Metabolism Works Let‟s start with the process of eating. As you chew and swallow your food, it goes down to your digestive tract. Digestive enzymes then break down your food – carbohydrate into glucose, fats into fatty acids, and protein into amino acids. After the nutrients are effectively broken down, they are absorbed by the bloodstream and are carried over to the cells. Other enzymes, along with hormones, then work to either convert these nutrients into cells or building blocks for tissues or release them as an energy supply for the body‟s immediate use.
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Metabolism Types and Components There are two basic metabolic processes – one is constructive, and is responsible for building and storing energy for the body. The other is destructive, though not in the sense of doing damage, as it breaks down nutrient molecules in order to release energy. The constructive metabolic process is called anabolism, while the destructive metabolic process is called catabolism. Anabolism promotes the growth of new cells, the maintenance and repair of tissues, and the storage of energy – usually through body fat – for future use. Small nutrient molecules are converted into larger molecules of protein, carbohydrates and fat. Catabolism, meanwhile, is responsible for immediately providing the body with energy to use. Instead of building up, it breaks down the nutrient molecules in order to release energy. These two processes do not occur simultaneously but are kept in balance by the body. Catabolism – that is, the process of breaking down food into energy that the body can use immediately - has three components: 1. Basal metabolism: Sometimes called resting metabolism, this is the component of metabolism that is responsible for keeping you alive by ensuring normal body functions. Even if you were bedridden for the entire day, your basal metabolism would still be at work. Basal metabolism is metabolism‟s main component, as 60 to 70 percent of the calories from the food you _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 7
eat are used for this. People who want to lose weight usually aim for a higher basal metabolic rate (BMR). 2. Physical movement: This can range from a simple moving of your fingers all the way to very strenuous exercise. Usually 25 percent of the calories you consume are used to support physical movement. 3. Thermic effect of food: This relates to the digestion and processing of the food you ingest into your body. Normally, ten percent of the calories from the food you eat are burned through this component of catabolic metabolism. Factors that Affect Metabolism Your metabolic rate, or how fast or slow your metabolism works, is influenced by a number of factors: 1. Genetics: Metabolic rate is partially hereditary. This can sometimes account for the difference between a person who can eat almost anything and not gain an ounce and a person whose weight increases after a single indulgence. 2. Age: The younger you are, the faster your metabolism is. Metabolism slows down as you age. Women‟s metabolic rate starts to decrease at the age of 30; for men, the decline in metabolic rate begins later, at the age of 40. 3. Gender: Men, generally, have a higher metabolic rate – usually 10-15 percent higher – than women because their bodies have more muscle mass. Muscle is a key factor in metabolic rate, and _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 8
building muscle an important factor in boosting metabolism, as will be discussed in the chapter on exercise. 4. Amount of lean body mass: As noted mentioned above, more muscle means faster metabolism as muscle burns more calories than fat. 5. Diet: Some foods will help you increase your metabolism while others will slow down your metabolic rate. While timing may not be everything with respect to diet, when you eat significantly impacts upon your metabolism, in addition to what you eat. This will be discussed in greater detail in the section of this report dealing with â€œeating rightâ€?. 6. Stress level: Stress is inversely proportional to metabolism, which means that the more stress you are subjected to, the lower your metabolism. While that may seem counterintuitive at this point, you will have a better understanding of it when we move on to the chapter on stress. 7. Hormones: Specific hormones metabolize specific nutrients. How well those hormones work, then, directly affects metabolism. To a certain extent, diet and stress levels affect the hormones that are involved in metabolism, as you will discover in a later chapter. Hormonal disorders or imbalances can have a negative effect upon metabolism, as well. Looking at all the various factors that influence metabolism, you may now have a general idea of what you _________________________________________________________ ÂŠ 2013 Point Form Books, All Rights Reserved | 9
need to do to increase your metabolism – which is to accept the factors (including heredity) that you cannot change, and work on changing the one that you can! However, before we delve into the detailed program for firing up your metabolism, let‟s explore the benefits that are in store for you when you do! And, since there will be some work and commitment required, let‟s also explore the kind of resolve that you will need to achieve the level of metabolism that you desire.
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Chapter Two: The Benefits of Boosting Your Metabolism As we stated at the outset of this report, metabolism, and, specifically, increasing metabolic rate, is not only about weight loss, although most discussions about metabolism seem to focus almost exclusively on this aspect. In fact, even if you are perfectly happy with your weight, there are a lot of benefits to increasing your metabolism. The following is a list of some of the benefits that you stand to gain by applying the strategies for boosting metabolism that are presented in this report: 1. Weight loss: Letâ€&#x;s start with the most obvious, and, certainly, the most highly-sought-after benefit. By increasing your metabolism, particularly your BMR, (basal metabolic rate) you will burn more calories simply by doing the activities you normally do. Even while you are asleep, your body is working to burn the calories you consume. With an increase in metabolism, you can actually shed one to two pounds per week. Best of all, the results are long-term, unlike a quick-fix diet! The kinds of weight loss results that can be achieved by boosting your metabolism are more gratifying and more longlasting than those that can be achieved through a fad diet â€“ if, in fact, any results can be achieved through fad dieting, at all. 2. The ability to eat more without having to worry about gaining weight: One of the side benefits, if you will, of increasing your _________________________________________________________ ÂŠ 2013 Point Form Books, All Rights Reserved | 11
metabolism is that, as you are now burning calories at a higher rate, you can consume more calories without feeling guilty. This does not mean having carte blanche to overindulge or load up on junk food on a daily basis. It is to say, rather, that for people who tend to worry about gaining weight, an increase in metabolism can have the effect of reducing that concern. 3. Feeling more energized: People with faster metabolism report having more energy. With a faster metabolism, your body is performing more efficiently to release the energy you need to get going and keep going. 4. Looking better: The skin of people with a fast metabolism is brighter and more radiant. Their faces are pinkish, more alive with color. With a faster metabolism, you will not only feel good but also look good! 5. Being healthier overall: Your body functions more efficiently with a faster metabolism. Digestion, absorption of nutrients and blood circulation are improved. And you wonâ€&#x;t require as much sleep as you did before to feel refreshed the next day. To recap, increasing your metabolism will confer a number of benefits, including long-term weight loss, more energy and an enhanced sense of well-being.
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Chapter Three: The Right Mindset to Boost Your Metabolism What does “mindset” have to do with increasing your metabolism? Can‟t you just boost your metabolism without having to develop the right mindset? Perhaps you can, but as in virtually every other area of human endeavor for which discipline, effort and commitment are required, having the right mental attitude will certainly increase your chances of successfully boosting your metabolism. And, there is a good reason for that – boosting your metabolism is a rather serious enterprise. That is not to say that it needs to be a tortuous process – it can be fun and exciting. But it is not a “quick-fix” for which you only need to exert an effort or make sacrifices for a couple weeks – or, as in the case of some of the more extreme diet fads, a couple of days. Boosting your metabolism for long-term benefits is about changing your lifestyle and habits. Though you may choose to focus, initially, on making small changes, you will still be changing the way of life that you have become accustomed to – and it may feel uncomfortable at first. Increasing your metabolism requires day-to-day consistency in your actions and lifestyle choices, and since you are seeking long-term results, you will need to make a long-term investment. How else would you expect to achieve long-term benefits? From this point on, consider the ideas and strategies presented in this report as constituting a complete package or program. By doing so, you will more easily appreciate that you cannot just follow some of the recommendations and still _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 13
get all of the desired results. The program presented in this report illustrates the “gestalt” principle – which is that the whole is greater than the sum of the parts. Trust that the components of the program all work together harmoniously to deliver the results you are seeking, so by committing to any of the recommendations, you are committing to all of them. With that in mind, close your eyes and imagine exactly what your life will be like after this program has begun to take effect. How will you look? How will you feel? Using the same process of casting your mind into the future, try to picture yourself after three months, then six months – and even a year, if you can. What differences do see when you look at yourself? If you are new to this kind of “imagery” exercise, it may seem a bit strange, but consider this – many of the top athletes in the world, including Olympic gold medalists, use this exact type of imaginative process to envision their success before they achieve it. Once you have imagined it, and you have “seen yourself” achieving it, write down your expected results. Doing this will help you persevere through the program, especially on those occasions when you are fighting the urge to go back to some of your old lifestyle habits – and eating habits! When that happens – and it will – pull out the piece of paper on which you wrote down the benefits that you hope to enjoy by increasing your metabolism. If you can do that – resist the temptation to revert to your old ways by focusing on the “future you” that you can see in your mind‟s eye – you will be well on your way to achieving your goal of increasing your metabolism.
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Chapter Four: The Metabolism-Boosting Program Overview As stated in the previous chapter, to achieve the results you desire, you will need to this report as a self-contained program for which you will need to comply with all of the recommendations in order to boost your metabolism, not just a few of them. We will begin with the exercise component, as this is, perhaps, the most crucial element in the entire program. Exercise, if it is “done right”, can significantly impact your BMR. The goal, however, is to “exercise smart, and not always “hard”, as many other fitness programs would have you do. We will be talking about the importance of building muscle mass and applying the right intensity to exercise a bit later in the report. The second component of the program deals with “eating right”. As with the exercise component, we are not prescribing hardship or deprivation. “Eating right” is not necessarily about eating less, as most traditional weight loss programs would have you do – but “eating smart”. As you will discover in that section of the report, the results you desire will not only come from the foods you eat, but from how and when you eat them, as well. The third component of the program is about reducing stress. Here again, you may, initially, express some surprise at the inclusion of a section on stress reduction in a program whose goal is to boost metabolism. Rest assured, however, that stress is a very real and a very powerful obstacle to _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 15
boosting your metabolism, which is why it is a vital component of this metabolism-boosting program. Take time to absorb each component of the program before moving on to the next one. You can start by applying the recommendations presented in this report â€œlittle by littleâ€?, if you will, as long as you have the intention of putting it all together once your body has adjusted to the changes that you are making.
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Chapter Five: Exercise “Smart” Not Hard As stated in the previous chapter, we will recommending in this report that you exercise smart, not necessarily exercise hard. That said, some of the components of the exercise program are of high-intensity and may, indeed, be “hard” to do in the initial stages. But the guiding principle is efficiency of time and energy. Remember, the goal is to boost your metabolism, not to prepare for a grueling endurance test such as a marathon or triathlon. Hence, you will likely not need to work as long or as hard as you may think. The goal is to “fire up” your metabolism with an exercise program that requires the least amount of time and the least amount of effort without sacrificing results. The two major components of the exercise program are strength and resistance training for building lean muscle mass and interval training for speeding up the metabolic process in general. Strength and Resistance Training The exercises in this section of the training program are designed, as the name of this section suggests, to build strength. To achieve this goal, tension is applied to directly to the muscles. The end result is increased muscle mass in your body. Building muscle is a very important component of the metabolism-boosting program as the more muscle you have in your body the more calories you will burn. A good way of thinking of this is to imagine the muscles in your body as small furnaces that burn fuel – the fuel in this analogy being calories. The more furnaces that you have, the more fuel you will burn. A numerical way of framing this concept is to _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 17
understand that for every pound of muscle that you add to your body, you will burn an additional 40-50 additional calories per day. That means that if you were to add ten pounds of muscle mass to your body through the exercises in the program, you would burn an additional 500 calories per day and 3500 calories per week. You can see now how adding muscle mass leads to weight loss, as we are not talking about burning 3500 calories per week through exercise – we are talking about your additional muscle mass consuming those calories without any exertion, whatsoever. While building muscles is usually associated with weight training, this is not, necessarily, always the case. There are, in fact, many strength and resistance training exercises that do not require weights at all. If you are on a tight budget, you can still do all of the strength and resistance training you need to do to increase your metabolism without investing any money in weights or in a gym membership. Having said that, if you are committed to achieving the best results possible, a combination of strength exercises with equipment and without equipment is best, and at the end of this chapter we will make some recommendations as to some of the best fitness equipment out there, if you want to set up a mini-gym in your own home. Since we are on the subject, let‟s begin with a discussion of weight-lifting exercises. Weight-lifting is a very effective muscle-building strategy as by using weights you can apply tension directly to your muscles. Compare this to an activity like swimming, which provides a total body workout, but one in which it is difficult _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 18
to isolate individual muscles or even muscle groups to develop. Another advantage of weight training is that you can easily track your progress as the number of pounds or grams is clearly indicated on each weight. As your muscles adapt to the added demands being placed on them and strengthen, you can add more weight, whether you are using barbells, free weights or resistance rods. The best way to determine how many grams or pounds your weights should be when you start out is by simply giving them a try .This may not seem terribly scientific but the truth is that the best weights for you are the ones that put tension on your muscles but do not make you feel fatigued. This will vary from one individual to another so there is no “one size fits all” approach. If you are lifting free weights in the gym, it is easy enough to start with the lightest weights available and see which ones provide tension that you can actually feel in your muscles when you do a few “reps”, but do not cause a strain. Your goal is going to be three sets of eight repetitions of each strength-training exercise - that is where you will strive to end up, but where you begin will depend upon your individual abilities at the outset. The best exercises for achieving faster results for boosting metabolism are those that work several muscles in your body at the same time. However, if you want to focus on a particular muscle, or group of muscles, to tone or sculpt a specific body part, that can work, as well. There are many weight-lifting exercises you can choose from to include in your routine, but here are some of the basics: 1. Bench press – This is a multi-joint exercise, working the major muscles of the shoulders, chest and triceps. To do this, lie on a bench and hold _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 19
the weight over your chest with your elbows bent at 90 degrees. “Press” the weight up until your arms straighten, then lower it slowly back to your starting position. 2. Chest fly – This works the muscles of the chest, and requires two weights, one in each hand. Lie on a bench with your weights held overhead, palms facing inward. Lower the weights to your sides up to shoulder level, with your elbows slightly bent. Slowly bring the weights up, back to starting position. 3. Bicep curl – This is one of the most basic weight-lifting exercises, and one which puts tension on the biceps, as the name suggests. To perform this exercise, hold the weights with your palms facing out. Bend your elbows to bring the weights to your shoulders without touching them. Slowly lower the weights down, but do not straighten your arm out totally, so as to maintain a level of tension. 4. Concentration curl – This also works the biceps. Kneel on one leg using the leg opposite the hand you are working with. Hold one weight with your working hand and put the other hand on your waist. Place the back of the upper arm of your working hand on the inner thigh of the other leg. You can lean into that leg to raise your elbow a little. Raise the weight to the front of your shoulder and then slowly lower the arm until almost straight. _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 20
5. Overhead press – This works the shoulder muscles. Stand or sit straight and hold your weights with your elbows bent and your hands in front of your eyes. Bring the weights over your head while keeping your back straight. Slowly bring the weights down to starting position. As we have described, the exercises above utilize weights – either barbells or free weights. Strength exercises without weights can be combined with these weight-lifting exercises to add diversity to your routine, or, if you do not have access to weights, can be used on their own as a strength-andresistance-training regimen. Here are some examples: 1. Squat – A squat is a multi-joint exercise working the hamstrings, quadriceps, “glutes” and the lower back. In fact, this is one of the most effective strength exercises without weights. From a standing position, slowly lower your body until your knees bend at a 90degree angle. Keep your feet flat on the floor while doing this. Slowly return to a standing position. 2. Pushup – This is a very common and a very effective strength-and resistance –training exercise – and one which most of us had to do in elementary school physical education classes. While the basic pushup works well, adding variations to the basic model can work more muscles. _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 21
For example, you can do pushups between two chairs. These work the chest and the triceps. Place both feet on a stable chair and then place both hands on separate chairs. The two chairs your hands are resting on can be separated by a gap of 60 centimeters. The chair with your feet should align with the midpoint of the gap between the other two chairs. Your body should be extended comfortably from the chair your feet are on to the two chairs on which you have placed your hands. Slowly lower your chest – below the level of the chairs if you can – and then “push up” until your arms are fully extended, keeping your back straight. 3. Crunch – The basic “crunch” – another of the exercises we all did as children - is a strength exercise, although it works, mostly, on the “abs”. Although the crunch is well-known by just about everyone, not everyone knows how to do it properly. To do this exercise correctly, lie on the floor or on a mat with your knees bent and your feet flat on the floor. You may put your hands behind your head. Raise your upper body – but leading with your chest – upwards until you feel your abs contract. To maintain proper tension, do not raise your body all the way up to a 90-degree angle. Again, to maintain tension, when you lower your body back down, do not rest on the floor. Instead, keep yourself a bit elevated from the floor. To add variety to your exercise regimen and in order to work different sets of muscles, you can also try working out with different equipment like exercise balls. _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 22
In planning your routine for strength exercises, refer to the body‟s muscle groups below and determine which ones you want to work on. Keep in mind, though, that multi-joint exercises are still best to achieve faster metabolism. 1. Biceps – These are found at the front of your upper arm. 2. Triceps – These are at the back of your upper arm. 3. Deltoids – These are the caps of your shoulders. 4. The Pectoralis Major – This is the large, fanshaped muscle on the front of your upper chest. 5. Rhomboids – These are muscles in the middle of your upper back and located between the shoulder blades. 6. Trapezius – This is on your upper back, sometimes called „traps.‟ The upper trapezius muscle, in particular, runs from the back of your neck to your shoulder. 7. Latisimus Dorsi – These are large muscles that go down the middle of your back. When developed well, they give your back an attractive V-shape, creating the appearance of a smaller waist. 8. Lower Back – This comprises the erector spine muscles that enable back extension. This also helps in maintaining good posture. _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 23
9. Abdominals –This is where the belly fat usually goes, forming the flab you want to banish forever. The abdominals are composed of the external obliques, which run down the sides and the front of the abdomen, and the rectus abdominus, a flat muscle running across the abdomen. 10. Gluteals – Also called “glutes,” the main muscle here is the gluteus maximus, the muscle on your buttocks. 11. Quadriceps – These muscles go up the front of your thigh. 12. Hamstrings – These are on the back of your thighs. 13. Hip Abductors and Adductors – These are located at your inner and outer thigh. Abductors are on the outside, moving the leg away from your body. On the other hand, adductors are on the inside, pulling the leg to the center of your body. 14. Calf Muscles– The calf muscles are on the back of the lower leg. The two calf muscles are the gastrocnemius and the soleus. The former gives the calf a stable, round shape while the soleus is a flat muscle below the gastrocnemius. After choosing your exercises, you must think about the level of intensity and the duration of your exercises. The number of repetitions and sets actually depends on your level _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 24
of tolerance – fatigue is a sign that you have overtaxed yourself. Let yourself feel the “burn” in your muscles or the soreness but do not push beyond a tolerable level of strain – which is to say, strain but not pain. As a general guideline, the American College of Sports Medicine recommends three sets or more of strength exercises with six to eight repetitions for each set for building muscle. If you are a beginner, though, it may take some time before you reach this level. Do not take more than a 45-second rest between sets for best results in increasing metabolism. Your exercise routine does not have to take longer than 30 minutes for you to achieve optimum results. At this point, it should be reiterated that strength and resistance exercises are the best and healthiest way to build muscles. Looking for shortcuts, like performance-enhancing drugs or steroids with growth hormones is neither effective, in the long-term, nor healthy. While they may help increase your muscle mass in the short term, they can have extremely dangerous side effects, such as heart attack, liver damage, and even premature death – making their long-term use exceedingly hazardous and, simply put, not worth the risk. The best course of action is to stick to the healthy and proven ways of building muscles discussed earlier in this section of the report. The benefits of strength exercises are many and extend beyond boosting metabolism – although boosting metabolism would be reason enough to do them!. Strength training also lowers blood pressure, improves balance and flexibility, increases your stamina for other activities, and reduces your risk of injury _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 25
It should come as no surprise that strength-trainingexercises actually do strengthen your muscles and bones! Interval Training Once again, the name says it all - these exercises are all about “intervals,” specifically, creating “intervals” of highintensity exercise and rest. In this section of the metabolismboosting program, you will be doing some form of cardiovascular exercise at the highest level of intensity that you can, then shift to a moderate level of intensity, back to high intensity again, then back to moderate intensity, and so on. This type of exercise, alternating between intervals of high and moderate levels of intensity, is also referred to as “metabolic burst” training, as the sudden burst required for the high-intensity activity is accompanied by a sudden burst of calorie-burning. Because of the sudden “burst” that you are giving to your body, it responds by suddenly releasing energy. The “rest” period in which moderate exercise is performed, is essential to allow the body to get rid of the waste products in the muscles that you are using in the exercise. It is important, however, to remember to maintain a significant level of effort during the moderate stage, as opposed to going into a period of total rest. This is to ensure that continuous release of energy in your body is maintained. Interval training can be done for almost any type of cardiovascular exercise – running, biking, swimming, and others. For running, the “rest” period (again, something of a misnomer here, as you will not actually be resting) can be brisk walking. For biking and swimming, again, the idea is to alternate between performing the activity at a high level of intensity – the highest that you can without becoming out of _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 26
breath – and performing the activity at a slower or more moderate pace. The “high-intensity” and the “moderateintensity” exercise can also be somewhat different. For example, a high-intensity exercise could consist of briskly walking up the stairs while the low-intensity exercise might be briskly walking on a flat surface – the moderate phase of the activity is not rendered less strenuous by being performed more slowly, necessarily, but by being performed on a flat surface as opposed to a vertical set of stairs. The goal is to alternate between sudden bursts of activity which put an intense strain on your system and require a corresponding burst of energy to perform, and a less demanding phase or “interval” of physical exercise which allows your body to eliminate waste products that have accumulated in the muscles, and yet maintain a continuous burning of calories. That‟s the theory of “interval training” in a nutshell. Each “interval” should last between one to four minutes. The “rest” period can be shorter or longer than your highintensity exercise, depending on your level of conditioning. Thirty minutes of interval training is sufficient to achieve optimal results. Just ensure that your moderate-intensity exercise still requires a significant level of intensity –we‟re talking about different degrees of intensity, here – while, at the same time, still allowing your body to prepare for the next burst of very high-intensity exercise. As we stated earlier, a good indicator of whether or not you are performing your high-intensity exercises at a sufficiently high exercise is being out of breath – being almost but not completely out of breath is a the level you want to aim for. There is a way to calculate what your optimal level of intensity should during the “high-intensity” intervals of your _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 27
interval training, rather than relying on the “out-of-breath” test, which is based upon your heart rate. To get your maximum heart rate, simply subtract your age from 220. Hence, if you are a 40-year-old, your “max heart rate” would be 180. An interesting way to calculate your optimal level of intensity is to increase your intensity until you are almost out of breath. Then, take your pulse by placing your hand on your wrist and counting the number of beats within 10 seconds and multiplying by 6. That will tell you what your heart rate is at the point at which you start to feel out of breath – which is the point beyond which you should not push yourself. Your heart rate should be about 75-85% of your max heart rate – which you calculated by subtracting your age from 200. Hence, if you are a 40-year-old, your heart rate during your highintensity intervals should be between 135 and 145. Again, depending upon your level of conditioning, you may feel out of breath at at a heart rate that is less than 75-85% of your max heart rate. As you become fitter, you will be able to extend yourself closer to the 75-85% level, although you should not exceed that. Now, you may wonder, what good is it to know what your optimal heart rate zone should be while you are doing your interval training. You certainly don‟t want to stop to take your pulse during while you are in the middle of your high-intensity interval. This is where a heart-rate monitor comes in. You don‟t need a heart rate monitor to achieve results from interval training. You can rely on the “breath test” to determine how much effort you are exerting and then calculate your heart rate during that period as soon as you have finished your interval. But, if you really want to be scientific about it, a heart-rate monitor is a fantastic tool. Worn like a simple wrist watch, a heart-rate monitor will tell you exactly what your heart rate is _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 28
while you are in the process of exercising, allowing you to measure your intensity level “on the fly”. For those whose main reason for wanting to boost their metabolism is weight loss, here‟s the good news: after a few weeks of interval training, you can expect even your normal exercise with moderate intensity to burn more calories than usual. A study by exercise scientist Jason Talanian, Ph.D., supports this claim. After seven interval workouts spread out over a two week period, subjects increased their fat burning by a whopping 36 percent through normal cycling exercises only. And the good news doesn‟t stop there. Even after your interval training session has ended, your body continues to burn calories in the “metabolic afterburn” phase, which can lasts for up to 46 hours after your workout. You can see that interval training has benefits that normal cardiovascular exercise cannot offer. Furthermore, normal cardiovascular exercise usually takes longer to complete, as the primary objective is to develop endurance, not to boost metabolic rate. As we have seen, significant metabolismboosting results can be achieved through interval training sessions of 30 minutes in duration spread out over a period of just a few weeks. The Schedule While you are free to choose the specific exercises components that will comprise both the strength and resistance training and the interval training elements of your personal metabolism-boosting program, to achieve optimal results, it is _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 29
recommended that you follow a schedule that is designed along the lines of the one below: Day 1: Strength and resistance exercises Day 2: Interval training exercises Day 3: Strength and resistance exercises Day 4: Interval training exercises Day 5: Strength and resistance exercises Day 6: Interval training exercises Day 7: Rest As you can see, in this simple regimen, strength training and interval training are scheduled on alternate days, to allow for the muscles that you work in each of the two exercise components to have a day to recover before being worked again. It is best not to do your strength training exercises after your interval training workout – as tempting as this seem from the standpoint of time management – as this will slow down the process of muscle-building. Scheduling one day per week without any exercise is also a crucial component of the program for your body needs a rest day to recover from the workouts you are doing. Again, it is important to reiterate that it not necessary to push your body to the point of exhaustion. Doing so will trigger a stress response in your body, which may have serious effects on your metabolism. (The link between stress and metabolism will be discussed in a later section). Also, make sure that you are able to breathe normally throughout the exercises so that your body is not subjected to undue stress. _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 30
Always perform warm-up exercises before your exercise routine and cool-down exercises after. For a warm-up exercise, any type of “cardio” activity at a moderate level of intensity will serve you well. For a cool-down, try a total “body stretch” to relax your muscles. Breathing exercises will also help you to relax following an exercise routine. Do not hesitate to inject variety into your exercise routines not only to work different muscle groups, but for your own enjoyment, as well, especially if you find yourself getting bored with the same exercise routines. The key to success is consistency, but what is meant by that is sticking to a regular exercise schedule, as opposed to exercising very vigorously for a couple of days in a row and then being idle for a few days at a time. However, within a program of regular exercise, individual exercise sessions can be varied and diverse. As long as strength training and interval training sessions are alternated to allow the body to work and recover, how you “change up” your workouts to keep yourself interested and motivated is up to you. Some Additional Information Regarding Your Metabolism-Boosting Program Here are a few more things to keep in mind as you develop the exercise program that you will be following to fire up your metabolism: 1. Age does not matter. Whether you are 20 or 60, you can trust that the exercise program which we have presented in this report will work for you. For older people, your interval training may not be as intense as that of someone younger at first. After doing it for some time, however, you just _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 31
might be surprised at how far your body is able to go. With respect to strength and resistance training, specifically, a study conducted at Tufts University in Boston found that muscle mass can be added through strength training at virtually any age. In the study, women between the ages of 87 and 96 who underwent an 8-week strength training program tripled their strength and increased their muscle mass by ten percent. 2. Other forms of physical activity are good but….While it is true that any kind of physical activity burns calories, some forms of physical activity burn more calories than others and are of greater value from a cardiovascular perspective. If you bowl, curl or “figure skate”, by all means continue to engage in those activities. However, they should not take the place of strength training and interval training, if your goal is to boost your metabolism. 3. More exercise does not mean faster metabolism. Generally speaking, the more you exercise the more calories you will burn. That said, there is the phenomenon known as “diminishing returns”. Your goal is to achieve a long-term increase in your metabolic rate. Rather than focusing on how much exercise you do, focus instead on how consistently you exercise. If you extend yourself beyond your limits, not only will you risk an injury which could set your program back weeks or even months, but you could also push your body into a stress reaction. _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 32
Stress, as we shall soon see, has a negative effect on metabolism. As we have seen, the most effective exercise program to boost your metabolism not only includes but alternates, on a day-to-day basis, strength and resistance training and interval training. But exercise is only one component of your metabolism-boosting program. In the next section of the report, we will consider the role that â€œeating rightâ€? plays in the program. Recommended Resources While it is not necessary to join a fitness club or community center which has free weights and resistancetraining equipment for the strength-training component of the metabolism-boosting program, you will achieve better results in less time with professional equipment. The alternative to a membership at a club or fitness center is to set up a gym in your own home. This is a very convenient option for many people as it affords the opportunity to work out any time, day or night, without needing to travel to and from the fitness facility, a key benefit for people who are already pressed for time. Home fitness equipment is very sophisticated these days and there are many fantastic products on the market that can be used for strength-training and interval training. In the section below, a few of the top products on the market are listed: For information on each of the recommended products, click on the hyperlink below the product name: _________________________________________________________ ÂŠ 2013 Point Form Books, All Rights Reserved | 33
Bowflex 3000 HomeGym http://www.amazon.ca/gp/product/B001AS4YRQ/ref=as_l i_qf_sp_asin_tl?ie=UTF8&camp=15121&creative=330641&c reativeASIN=B001AS4YRQ&linkCode=as2&tag=memowrit20 Bowflex PR1000 Home Gym http://www.amazon.ca/gp/product/B001AS697O/ref=as_li _qf_sp_asin_tl?ie=UTF8&camp=15121&creative=330641&cr eativeASIN=B001AS697O&linkCode=as2&tag=memowrit20" Bowflex SelectTech 532 Adjustable Dumbbells http://www.amazon.ca/gp/product/B001ARYU58/ref=as_l i_qf_sp_asin_tl?ie=UTF8&camp=15121&creative=330641&c reativeASIN=B001ARYU58&linkCode=as2&tag=memowrit20" Universal 445-Pound Dumbbells and Stand Combo http://www.amazon.ca/gp/product/B003UO1DLS/ref=as_l i_qf_sp_asin_tl?ie=UTF8&camp=15121&creative=330641&c reativeASIN=B003UO1DLS&linkCode=as2&tag=memowrit20 Fitnex E70 Elliptical Trainer http://www.amazon.ca/gp/product/B000CSI5NO/ref=as_li _qf_sp_asin_tl?ie=UTF8&camp=15121&creative=330641&cr eativeASIN=B000CSI5NO&linkCode=as2&tag=memowrit20"
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Fitnex Light Commercial Elliptical Trainer http://www.amazon.ca/gp/product/B003ICE2AG/ref=as_li _qf_sp_asin_tl?ie=UTF8&camp=15121&creative=330641&cr eativeASIN=B003ICE2AG&linkCode=as2&tag=memowrit20" Polar FT7 Women’s Heart Rate Monitor http://www.amazon.ca/gp/product/B004KMP0TU/ref=as_ li_qf_sp_asin_tl?ie=UTF8&camp=15121&creative=330641& creativeASIN=B004KMP0TU&linkCode=as2&tag=memowri t-20" Polar FT7 Men’s Heart Rate Monitor http://www.amazon.ca/gp/product/B001U0OFDC/ref=as_l i_qf_sp_asin_tl?ie=UTF8&camp=15121&creative=330641&c reativeASIN=B001U0OFDC&linkCode=as2&tag=memowrit20" Lifespan TR4000i Fitness Folding Treadmill http://www.amazon.ca/gp/product/B002FJXLO6/ref=as_li _qf_sp_asin_tl?ie=UTF8&camp=15121&creative=330641&cr eativeASIN=B002FJXLO6&linkCode=as2&tag=memowrit20 Lifespan TR1200i Fitness Folding Treadmill 2013 Model http://www.amazon.ca/gp/product/B0030EW7Q8/ref=as_l i_qf_sp_asin_tl?ie=UTF8&camp=15121&creative=330641&c reativeASIN=B0030EW7Q8&linkCode=as2&tag=memowrit20 _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 35
Note: There are many other models available in each category, which may better suit your needs and budget. If you wish to make the commitment to and investment in home gym equipment, you will find a product to fit virtually any budget.
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Chapter Six: Eating Right Food is your main fuel for energy – it gives your body the calories it processes to burn or to store energy. Eating the right food, the right amount of food, and at the right time will produce the best results possible for your metabolism-boosting program. For those whose primary objective for increasing their metabolism is to lose weight – and that likely means for the majority of the readers of this report - it needs to be stated that eating to boost metabolism is radically different from traditional weight loss diets. In traditional diets, calories are, in a sense, your “enemy”, as the goal is to monitor caloric intake, and, in most weight loss diest, reduce it. The opposite is actually true for a metabolism-boosting diet. Calories are now your friends – the good calories, that is. Recall that in the previous section of this report dealing with exercise, it was stated that the more muscles you build, the more calories you will burn, as muscle burns more calories than fat. It was also stated that after a period of interval training - and recall the study that demonstrated that that period is only a couple of weeks - your body also burns more calories. Hence, to keep pace with the increased calorie burning, you actually have to eat more. This will become clearer as we proceed. The Right Nutrients To Include in Your MetabolismBoosting Program Carbohydrates are among the most important nutrients for firing up your metabolism, as they are provide basic fuel for the physical activity you will be doing in the program. If _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 37
you exercise regularly – and remember, consistent physical exercise in the form of strength training and interval training is the first building block of the metabolism-boosting program - carbohydrates are crucial. As you progress in your musclebuilding and interval training, you will need to increase your carbohydrate intake. As your body burns more energy, it will need more energy from carbohydrates. If the carbohydrates you consume are not enough, your body will turn to your muscle mass to get its energy. By not consuming sufficient quantities of carbohydrates, you could actually begin to break down the muscles you are working so hard to build. Consequently, more than 50 percent of your calorie requirements should come from carbohydrates. That said, it is important to understand that not all carbohydrates are created equal. There are two types of carbohydrates – simple and complex. Simple carbohydrates are easier to digest and to absorb than complex carbohydrates. If we consider the thermic effect of food consumption, which, as we noted in Chapter 1, is a component of metabolism, complex carbohydrates are the way to go. And, as a general rule, complex carbohydrates are “healthier” types of food while simple carbohydrates are usually the processed foods which are loaded with preservatives and artificial sweeteners. Having said that, simple carbohydrates should not be neglected entirely. Healthy examples of simple carbohydrates include honey, milk and fresh fruit juices. With respect to complex carbohydrates, there is a wide range of options. The table below presents a number of options. _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 38
COMPLEX CARBOHYDRATES Grains Cereal
Whole Wheat Bread
Whole Wheat Pasta
Green Peppers Tomatoes Bean Sprouts Squash Asparagus Garlic Onion
As we can see from this chart, not all carbohydrates fall into the category of grains and root crops – there are fibrous carbohydrates as well in the vegetables category. The fiber in these vegetables, while not absorbed by the digestive system, contributes to the thermic effect. Fiber also cleanses the body, aiding its smooth functioning. Protein is another essential nutrient in the metabolismboosting diet. Protein is broken down by the body into amino acids, which are the building blocks of cells – and, _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 39
consequently, of muscles. In addition, like complex carbohydrates, protein is an important factor in the thermic effect of food consumption, as it takes the body a long time to break protein down into usable components. Some excellent sources of protein are listed below: 1. Chicken – Chicken breast has the highest degree of protein. Drumsticks are also good, though as high in protein as breast. Be sure to remove the skin to eliminate saturated fat and cholesterol. 2. Fish – An excellent source of protein without the negative elements of red meat. In addition to high protein content, coldwater fish like salmon and tuna contain valuable omega oils that promote heart health. 3. Eggs – A rich source of protein and an affordable one, too, when compared to other protein sources such as steak or salmon. Eggs contain all the essential amino acids needed for growth. Contrary to what many people think, the high protein content in eggs comes mostly from the egg white and not the egg yolk. To avoid overconsumption of egg yolks, high in cholesterol, try using egg white for omelettes and other eggbased dishes. 4. Milk – This is another key source of protein for anyone who wants to build muscle. It is not by accident that infants and toddlers are given milk for growth.
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5. Whey – Though not a natural whole food, whey is a very good source of protein and a very healthy one. Whey protein is a staple among body builders, which, speaks volumes about its role in muscle-building. Whey protein comes in many forms, including powder. But not all whey protein is of equal value as processing varies. For more information on the best choice of whey protein, see the note below. Fats are also essential for boosting metabolism. This may raise a few eyebrows, especially among those who have tried conventional weight loss diets. This is where the fast metabolism diet, again, sets itself apart. While too much fat – especially unhealthy fat – is bad, a small amount of healthy fats consumed daily helps the hormones responsible for metabolism to continue performing well. Diets that are extremely low in fat tend to lead to poor hormone production, and thus, actually have the effect of slowing metabolism. When adding fats to your diet remember to keep them in their proper place: at the top of the food pyramid. Healthy sources of fat include olive oil, avocados, sunflower seeds, and nuts. As with fats, calcium helps release hormones that boost metabolism. Milk, of course, is the best source of calcium. Yogurt is also high in calcium and has other health benefits as well. “Foods” to Avoid There are a number of foods to avoid, as well know, and a number of them shouldn‟t really be considered to be foods, at _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 41
all, as there nutritional value is so low. As a general rule, avoid consuming “empty” calories – the ones that come from refined, highly processed foods. They are called “empty calories” because they fill you up while providing very little nutritional value, as stated a moment ago. To make matters worse, these foods usually contain a lot of sugar – and consuming too much sugar has an adverse effect on metabolism. While most of us are well aware of the types of “foods” that contain empty calories, a number are listed in the chart below: Candies Gums Chocolate bars Pastries Cakes Biscuits Soft drinks Fast food Flavored drinks White bread, rice and pasta
One further note regarding items to avoid: too much caffeine is not a positive factor in boosting metabolism as it can trigger a stress response. While you may not wish to _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 42
eliminate coffee from your diet entirely, it is advisable to “go easy on it”. Other Recommended Foods to Boost Metabolism 1. Spices – Cayenne pepper and red hot pepper, in particular, contain capsaicin which is said to increase metabolism by as much as 25 percent for a period of three hours. 2. Green Tea – While green tea is valued by many as an antioxidant, taken regularly, green tea can also increase the thermic effect of food. Research from the University of Geneva shows that green tea speeds up fat oxidation in addition to boosting metabolism. Green tea also has less caffeine than coffee, which, as noted earlier, can affect metabolism negatively. For those who do not find the taste of green tea to their liking – or, who may, perhaps, not enjoy hot beverages in general, green tea extract is available in capsule form. 3. Soy – A study conducted by the University of Illinois shows that ingesting soy protein increases metabolism. The soy protein was injected, though, and not fed to the subjects. While the study is not 100 percent conclusive, eating soy, with its healthy protein content and immunitybuilding properties, is certainly not a bad idea and could well have the effect of boosting metabolism.
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Water: A Key Component of Your Metabolism-Boosting Program When it comes to boosting metabolism, the age-old adage applies: drink at least eight glasses of water a day. Dehydration slows metabolism by causing a drop in body temperature. This drop in temperature triggers a response in your body whereby fat is stored to help increase or maintain body temperature. In addition, as you will be doing more exercise, you will need more water to stay hydrated. If you have a tendency to sweat a lot during exercise, you may need to consume even more than the eight glasses of water. While it is possible to consume too much water – and there have been cases of people actually dying performing endurance activities such as running marathons, those instances are exceedingly rare, and the chances of becoming dehydrated are greater, though, perhaps, less severe in the extreme. Let your body be your guide – that‟s what thirst is for – if you are sweating during exercise, have a bottle of water handy and sip on it regularly. Water cleanses the body of toxins and thus enables all of the processes in the body to proceed smoothly, including metabolism. Eating At the Right Time Even though you are consuming the right foods, your results will be compromised if the timing of your food consumption is less than ideal. For optimal results, incorporate the suggestions below into your daily routine:
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1. Eat several meals a day, every two and a half hours to three hours. To really maximize the thermic effect of food, it is advisable to eat more often than the traditional “three square meals per day” would have you do. By eating smaller meals every three hours will allow you to enjoy the thermic effect throughout the day, as it takes the body between two and a half to three hours to digest food. As far as the “optimal” number of meals is concerned, the “magic” number for men is six, while for women it is five. This means that men who wish to boost their metabolism should eat six small meals per day, and women should eat five. On average, men require 600-900 more calories per day than women do, based upon higher amounts of muscle mass. 2. While several smaller meals are better than fewer larger ones, that does not mean that exceeding the optimal number of meals is even better especially those consumed before bed or, even worse, during the night. When you are asleep, your bodily functions slow down, and digestion is more difficult. Calories from meals eaten late in the evening are often stored as fat. Keeping your last meal of the day light – and having it as early as possible – is not only a key strategy in your metabolism-boosting program but a healthy lifestyle habit to develop, as well. 3. Don’t skip breakfast. One of the biggest mistakes that many people make who are trying to lose weight is to skip breakfast, thinking that _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 45
they will be cutting down on calories by doing so. Remember - your body has been in starvation mode while you have been asleep – and your metabolism, while not completely shut down, has been significantly slowed. To get your metabolism “up and running” again, start the day with a hearty breakfast. The later in the day that you eat your first meal, the later your metabolism will kick in. 4. Do not skip meals. As a general rule, you skip should not skip meals - especially if you are still keeping to the “three basic meals” routine. If you have a busy schedule and have a hard time snacking, keep healthy “emergency” foods within your reach, such as whole wheat crackers and bananas. During particularly hectic days, just a few crackers or one banana would be a sufficient snack to keep your metabolism running. A fresh fruit shake or a protein shake can also make for a very powerful metabolism-boosting snack. 5. Have a snack or light meal after your workout. A snack or light meal which includes protein and carbohydrates, eaten within one hour after your daily workout helps your muscles to recover and also promotes the building of new ones. 6. Do not eat less than two and a half hours before bedtime. As noted above, while you are sleeping, your bodily functions slow down. Although metabolism still occurs, as it does at every moment during life, actual digestion is more difficult during sleep and the calories that _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 46
you consume before sleep will most likely be stored as fat in your body. Sample Meal Plans Below are two sample meal plans for a day. The key in each meal, particularly the main ones, is to combine protein and carbohydrates. Portions depend on your personal daily calorie requirements. Remember, though, that carbohydrates should make up the biggest percentage of calories consumed and that means hefty servings of vegetables! – followed by protein. Calcium is also essential. Fats are the lowest priority, though not to be ignored. Include green tea with your meals – six cups throughout the day for best results.
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MEAL PLAN 1 6 A.M. - Meal 1 Oatmeal with banana slivers Poached egg 9 A.M. - Meal 2 Protein Shake 1 P.M. - Meal 3 Skinless chicken breast drizzled with olive oil Brown rice Steamed broccoli 4 P.M. - Meal 4 Green beans Potatoes 7 P.M. - Meal 5 Salmon fillet Sweet potato Cauliflower
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MEAL PLAN 2 6 A.M. - Meal 1 Egg white pancakes (only one or two yolks can be added) Choice of fruit/s – banana, blueberry and/or strawberries 9 A.M. - Meal 2 Yogurt Choice of fruit 1 P.M. - Meal 3 Vegetable curry Brown rice 4 P.M. - Meal 4 Fruit salad with greens and grilled chicken (Note: dressing should ideally be vinaigrette, with olive oil) 7 P.M. - Meal 5 Chili (made of turkey, kidney beans and salsa) Steamed vegetables
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The daily meal plans presented above are intended to you give an idea of daily food consumption looks like when you replace the traditional three meals per day model with one that includes more frequent, smaller meals. It is a very different model, but one which is much more effective in keeping your metabolism furnaces “stoked” throughout the day. Feel free to create your own meal plans while, but incorporating the fundamental principles of the program. The timing of meals can also be tailored to accommodate your personal schedule and responsibilities, while, once again, remembering not to eat too late at night. Additional Points To Consider Listed below are several additional points to bear in mind with respect to boosting metabolism through proper eating and nutrition: 1. “Over-reliance on certain foods is not beneficial: While spicy foods and green tea do have an effect in boosting metabolism, they should be seen only as an addition to a diet that is already rich in protein and carbohydrates. Do not rely on these food items alone to boost your metabolism more to the levels required to achieve your objectives. 2. Some foods thought to boost metabolism don’t. Grapefruit is especially popular among dieters as its high acidity is believed by many to burn fats. However, there is no scientific proof to support this.
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3. Supplements will not boost your metabolism. While many people believe that they can take supplements to boost their metabolism, and there are many products on the market that make that claim, there is no scientifically-proven link between supplements and increased metabolism, and much evidence to suggest that attempting to do so can be dangerous. 4. Diet pills are also to be avoided. For those who want to lose weight, some diet pills may have the effect of burning fat and curbing appetite. However, that does not mean that they boost metabolism. One of the many downsides of diet pills is that once your body becomes accustomed to a certain dose, you need to increase the dosage in order to achieve the same effect as before. While some of the diet pills on the market may, in fact, boost metabolism, they do not do so in a healthy, natural way, and can, therefore, have serious â€“ and occasionally fatal - side effects. While it may be possible to ferret out some of less harmful of the diet pills on the market by reading labels by assiduously reading lists of ingredients, the objective of this report is to provide a healthy, natural program for boosting metabolism. While there may other means of boosting metabolism that require less effort and rely on artificial stimulants, this report does not endorse them.
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Chapter 7: Reducing Stress Once again, this is a section of the report that may cause a few raised eyebrows. Why, you may be wondering, is there a section on stress in a report on boosting metabolism? Isn‟t stress an unavoidable part of daily life? It is, and that is precisely the point of including a section on reducing stress in this report. Most of us live in a fast-paced culture driven by a sense of urgency and deadlines. The more that you can get done in a shorter period of time, the better. Balancing work, family and recreation has become a delicate art for some, and an impossibility for others. Tension, worry, anxiety and fear are constant companions – and not welcome ones, either. Emotional stresses like failed marriages, the death of loved ones and financial hardships all have to managed simultaneously by many. We all know that prolonged stress can have a deleterious effect on health, but many people do not realize that stress also has a negative effect on metabolism. In fact, this may be counterintuitive for some. If the system is exposed to higher levels of stress, wouldn‟t that cause it to burn calories more quickly? The Link Between Stress and Metabolism There is a hormone in our body called cortisol, which plays a key role in a number of bodily functions. It helps to regulate blood pressure, aids in the release of insulin to stabilize blood sugar levels, bolsters the immune system and promotes proper metabolism of glucose. While small increases of cortisol can be beneficial, resulting in a quick, healthy jolt of energy, heightened memory, and a higher pain _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 52
threshold, too much cortisol in the bloodstream can have a host of negative consequences, including:
Blood sugar imbalances Higher blood pressure Decreased immunity Lower cognitive performance Decrease in bone density Decrease in muscle tissue
Cortisol stimulates the release of amino acids from your muscles which is converted into glucose and used as a source of energy by which your body copes with stress. While that may sound overly technical, the key takeaway is that the muscles in your body are directly affected by cortisol levels. Hence, the need to maintain healthy levels of cortisol in the body. The release of cortisol is mainly triggered by stress, whether physical or emotional in nature. Recall that in an earlier section of this report dealing with exercise, it was recommended that you not overtax your system during your exercise routines so as not to risk triggering the body‟s stress response. It is not only exercise done at excessive levels, of course, that can trigger the body‟s stress response. Stress can also trigger the body‟s stress response, and often does. Too much stress is harmful to the body as it leads to the production of more acid than the body needs. Our bodies _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 53
usually have an 80 percent alkaline and 20 percent acid balance. Pouring more acid into the bloodstream during periods of stress will upset that balance. Too much acid in the bloodstream also compromises your immune system and renders you more vulnerable to illness. Excess acidity in the system also undermines bodily functions such as metabolism. You can, however, develop strategies to effectively cope with stress and to thereby stabilize cortisol levels. When your body goes into “stress response” mode, it is important that you have developed ways to help shift it into “relaxation” mode. Ways of Reducing Stress Just as there are many causes of stress, there are many ways to relive stress, as well. As with exercise, personal preference comes into play because the more enjoyment you derive from a particular form of relaxation technique, the more effective that technique is liable to be for you. 1. Aromatherapy – This is an effective and readily accessible technique for reducing stress. Aromatherapy oils can be kept close at hand at home and at work, and brought out whenever the need arises. Lavender and mint are two popular essential oils known to have relaxing properties. A few drops mixed with water on your aromatherapy oil burner, or sprinkled on a tissue, are all you need. Aromatherapy can also be combined with meditation. As the soothing aroma begins to envelop you, you can feel it slowly drawing out feelings of fatigue and anxiety. As the aroma dissipates, some people like to imagine their cares and worries drifting off with it. This _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 54
kind of mental “imaging” can be an effective tactic. 2. Massage Therapy – This relaxation strategy is also referred to as “touch therapy” or “healing touch”. In addition to promoting an overall sense of relaxation, massage also has the benefit of relieving localized muscle soreness and fatigue caused by chronic stress. Back, neck and facial muscles are particularly susceptible to this. Massage can also be combined with aromatherapy, as it is in many day, resort and destination spa services. Peppermint is one of the more popular scents used in massage therapy treatments. In addition to a fresh, pleasing aroma, peppermint has a cooling effect on the body when used as massage oil. 3. Music or “Sound” Therapy – Many people use music as a strategy – one might even say “instrument” - of relaxation. They like to put on a piece of soothing, gentle music, lie in a comfortable position with their eyes closed, and enjoy the sensation of the music washing over them. They imagine it washing away their worries, fears, and anxieties. A good alternative to soothing music is the soothing sounds that can be found in nature - like the sound of wind, or waves lapping against the shore. Natural rhythmic sounds have a special relaxing quality. Recordings of nature sounds are available in most music stores and are generally used to promote relaxation. _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 55
4. Imagery – As noted in the section above on aromatherapy, “imagery therapy” can be an effective form of relation. It works like this: imagine, for example, that you are a kite slowly rising and floating through the air. You float in the bright blue sky in perfect balance and harmony with the wind. After a few minutes, feel yourself slowly gliding downwards and then softly touching the ground. This kind of imagery, once again, incorporating the soothing sounds and rhythms found in nature – wind, water - is particularly powerful. Another “imagery” technique is to imagine a beautiful scene from nature, such as a mountain range, a secluded island, or a tropical rainforest. Never underestimate the power of thoughts and mental images to transport you to a place – and a state – of peace and tranquility, even during periods of extreme stress. You can vary the places you “visit” whenever you utilize this technique, or you can settle on one and make it your own personal sanctuary – the place you escape to during times of stress. Long-Term Lifestyle Changes to Reduce Stress 1. Think positive! – As we have seen, thoughts exert a very powerful influence on your health and well-being. It has long been known that what you think can actually manifest into reality, for good or ill. Hence, since you are going to be thinking anyway, you might as well think positive thoughts. One is tempted to say that positive _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 56
thoughts and negative ones are the same price, but that would be wrong. Negative thoughts exact a much higher cost than do positive thoughts. That said, the habit – because that is what it is – of thinking negative thoughts is a difficult one to break. However, with consistent effort the tendency to think negative thoughts can be reversed. Few, if any, lifestyle changes will have as profound an impact on your day-to-day happiness than transforming yourself from a negative person into a positive one. 2. Let go of negative feelings. While this long-term strategy for reducing stress is related to the one discussed a moment ago, it is also different in some key aspects. Some people, while not necessarily predisposed to negative thoughts, when they do have a negative thought or emotion, cannot readily put it behind them and move on. That is, they wallow and wallowing in negative feelings results in more acid being released into the system. It is no wonder that feelings of anger, fear and resentment are associated with heartburn and indigestion, while chronic worry and anxiety can make you more susceptible to high blood pressure. That said, suppression of these emotions is also harmful. The key is to experience the emotions – or, as it is commonly stated, “honor the emotions” and then to let go of them. It is not the feelings themselves that are harmful, it is the wallowing in them. Do not dwell on negative feelings. Let them out and move on. _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 57
3. Meditate daily – Make meditation a habit. In the long term, meditation brings you peace of mind and makes you more able to cope with stress. It need not be a complex meditation – stillness and emptiness of mind is the key. Sit in a comfortable position and breathe slowly and deeply. Focus on each part of your body and feel it release its tension. After you feel sufficiently relaxed, you can silently repeat a simple word with no particular emotional attachment for you. For example, you can say the word “tree.”, or you can say a letter, like “a” or a sound, such as “ahh”. Repeat this word, letter or sound over and over again in your mind for about a minute, then sit still and let thoughts come into your mind. Observe your thoughts closely as if you were detached from them – you may even wish to imagine that they are someone else’s thoughts. Rather than actively producing thoughts, passively allow thoughts to enter your mind and then leave. The end game, ironically, is not to gain but to “empty”. If you reach a state of emptiness, in which you feel that you are really thinking about nothing, congratulations! You have made it. Keep in mind that it takes a long time to get to this level of meditation. 4. Take up yoga. Not only is this an excellent stress-buster, it also directly fires up your metabolism. The endocrine system and the thyroid help regulate metabolism. Yoga includes a number of poses which provide healthy stimulation to your endocrine organs, thereby _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 58
boosting metabolism. Meditation, music and sound therapy, even aromatherapy can all be incorporated into the practice of yoga, whether at home or in a professional yoga studio. 5. Anticipate stressful situations – While it may not be possible to avoid stressful situations in life, it is possible to anticipate a number of them and take steps in advance to avoid or deal with them. For example, a very common source of stress for many people is the feeling of being rushed in the morning, compounded by morning rush-hour traffic. While it may not be possible to avoid these circumstances entirely, a bit or pre-planning can alleviate much of the stress. Getting up earlier, leaving the house earlier – or even later – can reduce the amount of stress and anxiety associated with the hectic morning routine. There is also the strategy of going to bed earlier – whatever the circumstance is that causes stress, examining it from a number of angles before it actually occurs can often yield new, more effective ways of doing it that may not only reduce stress levels but offer other benefits as well. Give it some thought! Don’t Ignore Nature’s Stress-Buster – Sleep! While there is much that is still not known about the activity – or, perhaps “state” is a more appropriate term – that consumes almost one third of our life, it is commonly understood that sleep is one of our most powerful natural antidotes for stress. _________________________________________________________ © 2013 Point Form Books, All Rights Reserved | 59
And, just as there are many benefits to making sure that your body gets the sleep it needs for recovery and growth, there is a litany of negative effects that are associated with a lack of sleep. Which is to say that, getting sufficient sleep is highly beneficial, and not getting sufficient sleep is harmful in a number of ways. For example, studies show that a lack of sleep affects carbohydrate metabolism. With insufficient sleep, glucose is not metabolized as efficently, resulting in increased hunger and an overall decrease in metabolic rate. While individual needs vary, you should aim to get at least eight hours of sleep every night for your body to fully recharge for the next day. Once again, while circadian rhythms may vary from one person to another, the normal circadian rhythm is 10 p.m. to 6 a.m.. This is the best period for muscles to grow. So, get to sleep early if you want to increase your metabolism!
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Chapter 8: Recap of the Metabolism-Boosting Program You have now learned all that you need to learn to boost your metabolism for weight loss and a better you. All that remains for you to do is to put your plan into action. Before you do, let‟s recap the key components and concepts of the program: You have learned that metabolism is the process of converting calories into energy for storage or immediate use. You now know that metabolism is an essential body function, working every second of your life – even while you are sleeping. And you also know the overall metabolism formula : Basal metabolism + physical activity + the thermic effect of food + the individual factors which influence your metabolism= your metabolic rate. Some of the elements in the above equation can be changed, while others can‟t. Your goal is to focus on the factors influencing your metabolism that you can change. You will achieve those changes by: Exercising Smart Build muscle through a combination of strength and resistance exercises with weights and without weights. Use exercises that work the most muscle groups possible. (2-3 sets, with 6-8 reps each)
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Increase calorie-burning through interval training with cardiovascular exercise. Alternate high-intensity exercise with moderate-intensity exercise. (30 minutes, with one to four minutes per interval) Do the two exercises on alternate days throughout the week. Allot one day for total rest with no exercise. Eating Right If consuming less food is the goal of traditional weight loss diets, which is, by the way, why they so rarely work, consuming more of the right food and eliminating the wrong food is the objective of the metabolism-boosting diet. Stock up on carbohydrates and protein, as these are the driving forces of metabolism. Include calcium and healthy fats in your diet. Timing is important. Always eat breakfast to kick metabolism for the day.
Eat five to six meals in a day, every two and a half to three hours. Never skip meals. Drink at least eight glasses of water a day.
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Take one snack or meal within one hour after your workout for the day. Reducing Stress Re-charge through “sensation therapy” (aromatherapy, massage and music) and imagery. For long-term improvement, meditate daily, take up yoga, and think positively. Do not dwell on negative feelings. Plan ahead to avoid stressful situations. So there you have it. Now it is up to you to take action. If you do, you will most likely notice the results in just three or four weeks – or even two weeks.
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